Cardio Tabata Superset Workout

January 20, 2015 by 10 Comments
20-Minute Bodyweight Cardio Tabata Workout - No equipment needed for this at-home tabata workout! #tabata #tabataworkout #hiit #bodyweightworkout

This cardio tabata workout is sure to leave you sweaty and out of breath! No equipment needed, and you need to set aside just 20 minutes. I originally posted this workout back in 2015 and decided to give it a little facelift and an accompanying video. If you’re an OG Pumps reader, revisit this one and follow along with the video!

20-Min Cardio Tabata Workout

This workout is broken up into four tabatas. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. I’ll give you two exercises at a time and you’ll alternate between them. Rest for 60 seconds between each tabata.

This is a total-body workout and cardio heavy. There’s lots of jumping around and you’ll be out of breath by the end of each tabata. I’ll show you how to modify each exercise to eliminate jumping in the video. That being said, this workout was designed with jumping in mind, so if you’re looking for a low-impact, effective workout, this might not be the best option. I’d check out my resistance band workouts. They’re low-impact but challenging!

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups you can follow:

20-Minute Bodyweight Cardio Tabata Workout - No equipment needed for this at-home tabata workout! #tabata #tabataworkout #hiit #bodyweightworkout

Workout Breakdown

TABATA 1

See 1:22 in the above video for a preview of the exercises and how to modify them.

  • Hot Feet
  • 180 Squat Jumps

TABATA 2

See 5:59 in the above video for a preview of the exercises and how to modify them.

  • Mountain Climbers
  • Push Ups to Low Squat

TABATA 3

See 10:47 in the above video for a preview of the exercises and how to modify them.

  • High Knees
  • Jump Lunges

TABATA 4

See 15:40 in the above video for a preview of the exercises and how to modify them.

  • Star Jacks
  • Bicycle Crunch Sit Ups

If you like this cardio tabata workout, be sure to try these other workouts from the archives. All use the tabata structure and don’t require any equipment!

xo Nicole

Filed Under: Bodyweight, Cardio, Full Body, Interval Training, Superset, Tabata, Video, Workouts

25-Minute Booty Workout

February 19, 2014 by 13 Comments

Ankle Weight Booty Workout - target your glutes with this 25 minute workout using ankle weights #workout #fitness #glutes https://pumpsandiron.com

This ankle weight butt workout was originally posted in 2014 and has since been updated with new pictures (demonstrating improved form!), new text, and a follow-along video.

2014 Nicole named this the “25-Minute Booty Workout,” but 2018 Nicole doesn’t really use the term “booty.” 2018 Nicole is also too lazy to change the title and create a redirect so the SEO isn’t messed up. So we’re sticking with “booty workout” but just know that I’m a changed woman today, ok? This is an Ankle Weight Butt Workout.

I remember when I first came up with this workout four years ago, it left me *very* sore the next day. When I shot the video for it just the other day, I didn’t find it nearly as challenging. That’s the cool thing about revisiting old workouts—it gives you a great way to gauge how much progress you’ve made. Cheers to getting stronger!

25-Minute Booty Workout with Ankle Weights


Equipment I Used:

I’ll explain all the exercises in detail, but first, here’s the structure of the workout:

  • 1-min Squat Jumps with Alternating Leg Lifts — do as many as you can in 1 minute
  • 3 rounds of 5 glutes exercises on the right (no rest between exercises or rounds) 
  • 1-min rest
  • 3 rounds of 5 glutes exercises on the left (no rest between exercises or rounds) 
  • 1-min Squat Jumps with Alternating Leg Lifts — do as many as you can in 1 minute)

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body modifying or stopping as needed.

25-Minute Booty Workout - target your glutes with this ankle weight workout

Exercise Breakdown

To see a demonstration preview of all these exercises in action, fast-forward to 1:37 in the above video.

Cardio Blast:

  • Jump Squats with Alternating Lateral Leg Lifts

Circuit:

  • Donkey Kicks
  • Hydrants
  • Straight-leg Lifts (can do these on your forearms if wrists start to bother you)
  • Side Leg Circles
  • Single-leg Hip Bridge Lifts

I talk about all this in the video, but if you opt not to follow along with it, I’d check out this post on proper form in tabletop exercises—it’ll be helpful with today’s workout in particular!

xo Nicole

Filed Under: Ankle Weight, Bodyweight, Butt, Video, Workouts

Plank Workout – Quick Challenge

May 23, 2012 by 46 Comments
Plank Workout - 2 minutes on, 1 minute off plank challenge. This quick workout video makes for a great finisher! #plankchallenge #plankworkout #workoutvideo

Post updated May 2020. This plank workout was the first ever fitness-related post on this blog. Back then, I thought all my pictures needed to have a scenic background, so I’d make my mom come with me to the beach to photograph my workouts (proof at the end of this post). My how times have changed!

When I can, I try to go back to my older workouts and revamp them. I have years and years more training experience and education now, so I find it worthwhile to tweak the sequencing of exercises to make them more effective. And of course filming a video to go along with the old workouts is a major upgrade!

Plank Workout Challenge

This plank workout challenge is two minutes on, one minute off. During the two-minute plank, you’ll go through six plank variations. Do each of the six moves for 20 seconds. Repeat entire two-minute circuit 2-3 times (I do three in the video). Also, depending on your level of fitness, you can decrease or increase the interval length. Maybe start out doing each variation for only 15 seconds.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Plank Workout - 2 minutes on, 1 minute off plank challenge. This quick workout video makes for a great finisher! #plankchallenge #plankworkout #workoutvideo

Workout Breakdown

See 1:24 in the above video for a preview of the exercises.

  • Forearm Plank
  • Alternating Knee Bends
  • Marching Plank
  • High Plank
  • Alternating Elbow to Knee Crunch
  • Plank Jack

The plank jacks at the end are quite the challenge—woof! 😉

Similar Workouts

If you enjoyed this quick plank workout challenge, check these out:

  • Slider Plank Challenge – You’ll use sliders to build plank exercise combos. This one mixes plank and side plank variations.
  • Tabata Plank Challenges – A few years ago I did a series of 4-minute plank tabatas. Four plank variations, 20 seconds on / 10 seconds off x8.

xo Nicole

Filed Under: Abs, Bodyweight, Interval Training, Video, Workouts Tagged With:
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